Bankai's Journal - ERE mode:hard

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Scott 2
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Re: Bankai's Journal - ERE mode:hard

Post by Scott 2 » Thu Feb 07, 2019 9:37 pm

You probably will notice this, but unless you buy a nut milk fortified with pea protein, it is lower protein than soy milk.

I agree there is debate, which is what leads me to still allow 1-2 servings of soy a day. Without meat, it is a useful option to have in the diet.

Augustus
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Re: Bankai's Journal - ERE mode:hard

Post by Augustus » Thu Feb 07, 2019 11:18 pm

There's a cancer risk to eating within 3 hrs of going to sleep, also a cancer risk to not letting stomach rest for 13 hrs (only water during that time). Valter Longo and a cancer research study at SDSU iirc both talk about it.

Sabaka
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Re: Bankai's Journal - ERE mode:hard

Post by Sabaka » Sun Feb 10, 2019 2:48 pm

That's a cool meal plan @Bankai. A bit of weird coincidence but I've just started bulking, and I also follow a diet which tries to minimise as much as possible animal products. I don't really like eating constantly though, so instead I've created a 'bulk shake' which I consume 5/7 days of the week. It's basically 100g powdered oats and 100g vegan protein powder, both from theproteinworks.co.uk. It's pretty cheap so it might be suitable if you fancied an alternative to the soy protein powder :)

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Bankai
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Re: Bankai's Journal - ERE mode:hard

Post by Bankai » Sun Feb 10, 2019 5:42 pm

@Augustus - thanks for this, I've never looked into eating frequency vs cancer risk. I'm looking up relevant articles in PubMed.

@Sabaka - thanks for the suggestion, I just found a pretty cheap pea protein powder. Looking at the reviews, it's a typical trilemma, i.e. high quality & cheap, but tastes awful (unflavoured). Oh well, I'm sure some cinnamon & fruits will help. Re bulk shake, do you drink it all at once? The few articles I found on the subject seem to agree with the common practice of spreading proteins over multiple meals for best absorption. I.e. this review from last year:

Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

Augustus
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Re: Bankai's Journal - ERE mode:hard

Post by Augustus » Mon Feb 11, 2019 4:00 pm

It's still being actively researched, so I don't know how many finished studies you'll find. Here are some links:
https://www.connersclinic.com/time-rest ... ating-tre/
https://www.sciencedirect.com/science/a ... 3116302509
https://www.youtube.com/watch?v=8qlrB84xp5g

The last one has the researcher who found the clearest link to breast cancer reduction in humans. IIRC she is expanding the study to other cancers now, but the suspicion is that time restricted feeding slows down lots of different types of cancers, based on evidence in mice. Key quote is:
“…in time-restricted fed mice, if we just implant a tumor, then the tumor will not grow as much as the mice that eat randomly the same number of calories.” Dr. Satchin Panda, Salk Institute for Biological Studies
and
This is because during a fasting-state our body is able to enter into alternative metabolic processes, which rely less on glucose and more on ketones. This shift from sugar metabolism to utilizing fatty acids (beta oxidation) is important in cancer, as cancer cells use the process of fermentation to drive their growth and replication.
Basically TRF inhibits cancer growth. Or at least that's the theory. So far the only human study was specifically aimed at breast cancer, but it did have a big impact. If it does apply to many cancers, then time restricted feeding will slow down cancer growth and occurrence. This is all new research that no one has really done before afaik, we'll find out more in the next few years.

Sabaka
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Re: Bankai's Journal - ERE mode:hard

Post by Sabaka » Sun Feb 17, 2019 5:28 am

@Bankai

No worries man :) Regarding how I consume the protein powder, I just dump the entire lot into my shaker and consume it throughout the day whilst at work. It usually takes a few refills (with water) to completely get through it, so I'm not downing it all at once or anything. This works for me because I don't eat lunch at work, so it helps to keep me going.

Just a word of warning about unflavoured pea protein powder. It is absolutely awful, like one of the worst tastes I've ever experienced. I tried mixing it with pretty much everything, but it just did not work for me. I ended up having to dump the bag. I'd just suggest buying a small bag of the stuff first just to make sure you're okay with it before going for the big bags :)

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Bankai
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Re: Bankai's Journal - ERE mode:hard

Post by Bankai » Sun Feb 17, 2019 4:14 pm

@Sabaka

Too late, although I finally made it somewhat drinkable today. Added a banana, few dates, a fistful of blueberries and a teaspoon of mixed spice. Far from delicious but it only takes few seconds to drink.

Scott 2
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Re: Bankai's Journal - ERE mode:hard

Post by Scott 2 » Sun Feb 17, 2019 5:03 pm

All protein tastes terrible, in my experience. I learned over the years to seek a neutral flavor, rather than good. The goal is something I can down quickly that won't fatigue my taste buds over time.

I currently pre-mix a scoop of protein, 1 tsp sugar, 1/2tsp alkalized cocoa, 1/2 heaping tsp creatine. When it comes time to drink it, I stir it into about 6 oz of warm water with a spoon. I am using an unflavored whey isolate, which could mix a little easier than the pea protein.

You might end up reading about spiking plant proteins with the amino acid leucine, in an effort to increase the muscle building stimulus. Be warned - leucine takes the foul taste to a whole different level. It is one of the few supplements I bought, then refused to consume. Awful.

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Kriegsspiel
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Re: Bankai's Journal - ERE mode:hard

Post by Kriegsspiel » Sun Feb 17, 2019 5:35 pm

Optimum Nutrition whey tastes great, and dissolves after a couple gentle stirs. I've tried a ton of different powders and it's the best. I usually get Rocky Road or Double Rich Chocolate.

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niemand
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Re: Bankai's Journal - ERE mode:hard

Post by niemand » Sun Feb 17, 2019 9:41 pm

+1 on the flavour of ON, this used to me my go to whey isolate. What I now do not like anymore is the long list of ingredients of ON and most other protein powders.
For the last couple years I’ve therefore been using a whey protein isolate powder with just 2 ingredients: whey protein isolate and soy lecitin. I add my own cocoa.

@Bankai, I like your meal plan and know you’re mostly but not strictly eating vegan, but I think you would increase your protein intake options greatly of you did consider whey.
Also I’d recommend you to look into intermittent fasting topic and the benefits of having extended non-eating phases of 12+ hours.

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Bankai
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February 2019 update

Post by Bankai » Sun Mar 03, 2019 6:09 am

Finances

Expenses in February were £1,055 or £527 per person (0.97 JAFI annualised). Excluding the capital part of the mortgage payment, expenses were £815 or £408 per person (0.76 JAFI annualised). Other than food and bills, we spent £313 on everything else. Biggest contributors were:

1) £80 on clothes
2) £66 on personal care
3) £53 on alcohol & eating out - 25% down on last month

Feb SR - 80.4% (inc. pension contributions and capital part of the mortgage payment).

YTD SR - 77%

NW - £87.8k. Although I'm still in cash, the one stock I kept went up nicely, as did my pension accounts.

Health

Workouts - 26 out of 28 days. I missed 2 days due to flu. Weight up slightly, however at one point I dropped 2 kg due to flu and it took me next 2 weeks just to get back to where I was. Disappointing, but such is life.

Walking - 258k steps vs. the target of 280k. YTD deficit increased by 22k but I'm not worried since it's typical for winter months.

I also started running (run 3k twice). I still don't like it, but I need some form of cardio so might as well run twice a week.

Other

With days getting longer I'm out of winter misery and back to more or less fully functional mode. I decided to start getting up at 6 am and move my workouts to the mornings. I've been doing it for 2 weeks now and I love it. My monrnings now look like this:

6am - alarm rings
6.15 meditate for 5-15 minutes
6.45 start work out (usually about 1h long)
7.45 shower
8 eat breakfast, prepare lunch and snacks for work
8.30 leave for work

Even though I'm working out on empty stomach, I haven't noticed any drop in performance. I'm considering having a smoothie first thing in the morning just to get some calories in as soon as possible. Will do some testing and see how I feel lifting 45 minutes after drinking it.

The biggest benefit is getting most of 'has to happen' stuff done before even leaving for work. This allows for relaxing evenings.

Goals for February:

1) Work out at least 90% of the days, with at least 2/3 being lifting days - I give myself pass here (9 'light' days this month)
2) Acquire a belt and start doing weighted chins/pull-ups - fail
3) Put together a feeding schedule of 3000kcal & 130g protein per day and follow it from tomorrow - pass
4) Read a book per week - I started reading 5 books but haven't finished any of them yet. Finishing them all will be my goal for March
5) With the market starting to look interesting again, go back to spending 20h per week on reading and researching - nope, didn't happen

Goals for March:

1) Work out at least 90% of the days, with at least 2/3 being lifting days
2) Acquire a belt and start doing weighted chins/pull-ups
3) Finish all 5 books I started in February
4) Back to reading about investing and researching shares - 20h per week

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Bankai
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Re: Bankai's Journal - ERE mode:hard

Post by Bankai » Sun Mar 03, 2019 7:20 am

@ Scott 2

The key to getting it down fast seems to be keeping consistency loose by not adding too much thickening stuff like bananas or dates.

@ Kriegsspiel

Optimum Nutrition only has one plant option and it's quite costly compared to cheap alternatives. I'm not sure how to compare quality between different powders, as long as amount and type of protein is similar.

@niemand

I'm not 100% vegan as I occasionally have something with a bit of milk or cheese in it (maybe a couple of times a month) but daily whey protein would be stretching it too far. I've been doing IF for about 1,5y previously and I liked it a lot. However, I won't gain any weight if I only eat 4-6 hours per day. It's also very hard to take over 3k of plant calories over just a few hours, much more doable if spread over 6-7 meals. One way to get at least some benefits would be to eat late breakfast and early dinner. I currently eat b/f at 8 am so if I stick to dinner by 8 pm, that's the 12 hours window. That would mean giant b/fs and 2 meals after work within 2 hours of each other. I'll try this out.

2Birds1Stone
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Re: Bankai's Journal - ERE mode:hard

Post by 2Birds1Stone » Sun Mar 03, 2019 10:56 am

I wouldn't worry about the smoothie first thing in the morning. Your glycogen levels are great for exercise when you first wake up. Training fasted first thing in the morning is my favorite way to goo too. Even a couple 100 calories right before a workout will require some digestion and will impede your athletic performance slightly (if exercise is vigorous). If it's Saturday and you will have a few hours before you workout upon waking, then the smoothie is a good idea.

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Bankai
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Re: Bankai's Journal - ERE mode:hard

Post by Bankai » Tue Mar 05, 2019 2:34 am

Yeah, that's my experience as well so far. It just feels natural to do it first thing in the morning on empty stomach. What I started doing is having smoothie right after work out and then follow it up with a proper breakfast. When I was working out in the evenings, I was less focused due to being up for 12-13 hours already and a bit tired after work etc. I was also taking more time between sets, and the workouts were dragging to 1.5y or more. Now I'm done within 45-60 minutes. Feels good.

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Bankai
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March 2019 update

Post by Bankai » Sun Apr 07, 2019 1:43 pm

Finances

Expenses in March were £1,533 or £767 per person (1.4 JAFI annualised). Excluding the capital part of the mortgage payment, expenses were £1293 or £646 per person (1.19 JAFI annualised). Other than food and bills, we spent £600 on everything else. Biggest contributors were:

1) £243 on travel - booked air bnb & flights for a trip to Poland in summer
2) £107 on household - fixed few things at home which required replacement parts
3) £110 on eating out and alcohol - we had a lot of fun this month so was worth it
4) £100 - a couple of backpacks, chin up belt & room thermostat to settle 'it's boiling here! no it's freezing!' disputes in the bedroom once and for all (nope, didn't work)

So yeah, highest expenses in 8 months, however I'm not too worried and expect a reverse to the mean in April.

Mar SR - 69.1% (inc. pension contributions and capital part of the mortgage payment).

YTD SR - 72%

NW - £90.7k

Health

Workouts - 30 out of 31 days. The one day when I had gazillion things to do and simply forgot to work out annoyed me so much that I moved my workouts to the mornings. This proved to be great decision. Nothing better than leaving for work knowing that the most important task of the day is already accomplished (well, maybe not leaving for work would beat that). Weight is up slightly.

Walking - 270k steps vs. the target of 310k. YTD deficit increased by 40k to 110k.

Running is going well. I recently added 5k and will be adding a 10k run once a week as well. Times are 13:10 for 3k & 24:15 for 5k - not sure if these are OK or bad, however, I've never run much before so it's early stages (only run 9 times so far this year, which is probably more than the whole previous decade combined). The plan is to run 3 times a week eventually, 3k & 5k in the week & 10k in the weekend. This is on top of daily lifting.

Other

The morning routine is great. Some days I wake up naturally before the alarm goes off at 6 am. I built up meditating to 15 minutes and will be increasing it to 20 from next week. Having time limit on lifting sessions is great - helps to keep rest between sets short & keeps me from browsing the internet in between sets. There are still some inefficiencies in the morning routine and I think it's possible to squeeze another 15 minutes or so to read a passage from Aurelius/Seneca. I could then reflect on it while walking to work.

I really like to have structured mornings, however would not like my whole day/life to be like that. One of the great benefits of this approach is that I'm free not to plan anything for evenings on most days and just allow things to happen without feeling guilty that there's still something to be done.

Goals for March:

1) Work out at least 90% of the days, with at least 2/3 being lifting days - pass, although due to a deload week I've not reached 2/3rd of days being lifting days.
2) Acquire a belt and start doing weighted chins/pull-ups - pass. Oh man, even 5kg on the belt makes so much difference. Definitely a good move to get one.
3) Finish all 5 books I started in February - read/finished 6 books - this must be the best month in years reading wise! Hope to keep the momentum.
4) Back to reading about investing and researching shares - 20h per week - nope, still hasn't happened. Until the Brexit mess is sorted, I'm away from markets, and being away from markets doesn't exactly motivate to reading on investing.

Goals for April:

1) Work out at least 90% of the days, with 2/3 being lifting days
2) Read 4 books
3) Spend 10 hours a week reading and researching investing - I cut this target by 50% as it's more realistic

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2Birds1Stone
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Re: Bankai's Journal - ERE mode:hard

Post by 2Birds1Stone » Mon Apr 08, 2019 9:17 am

Your 5K time of 24:15 is very respectable, as most adults cannot run a single 8:00 mile, let alone 3 in a row.

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